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Whole Wheat Banana Pancakes

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Grilled Baby Bok Choy


Our friends at Loon Organics gave us a grilling recipe with a new twist!

Grilled Baby Bok Choy with Walnut Pesto
  1. 2 bok choy
  2. 1/3 cup walnuts, chopped
  3. 4 oz fresh basil leaves (1 oz. in the bag)
  4. 2 cloves garlic
  5. 2 tbsps extra virgin olive oil
  6. 1 tsp fresh oregano
  7. sea salt and black pepper to taste
  1. Blend all together in a food processor.
  2. Cut 2 bok choy in half lengthwise (or leave small ones whole) and baste with pesto.
  3. Grill for 15 minutes either on foil or on clean grill until stem is soft and can be pierced with a fork.
  1. Save additional pesto to add to tuna salad, lettuce wraps, etc.
  2. Loon Note:We grilled baby bok choy a few weeks ago and had it with rice. It has a lovely smoky flavor. Grilled chicken or tofu is a nice side addition tool.
Adapted from Loon Organics
Adapted from Loon Organics
Heart of Hutch https://heartofhutch.com/

February is American Heart Month


Heart disease is the leading cause of death for both men and women, but heart disease is preventable and controllable.

As you begin your journey to better heart health, remember to take things one step at a time and keep these things in mind:

  • Don’t become overwhelmed. Every step brings you closer to a healthier heart.
  • Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you.
  • Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow.
  • Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Learn more and check out the tip a day provided by the CDC throughout February.

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil


  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium  bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.


Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1                                       Exchanges: 1 starch, 4 lean meat, 1 fat

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.


Local Connection to Orphan Train

On February 23rd from 2-4 pm Renee Wendinger will speak at the McLeod County Historical Society about our local connection to Orphan Trains. You don’t want to miss this.

Read more about the upcoming events that will expand your reading experience and connect you with others in our community.


Worksite Wellness

The Heart of Hutch worksite wellness challanges will be taking a bit of a break, but that doesn’t mean your worksite should.

Worksites have the opportunity to encourage healthy habits and help prevent health problems such as diabetes, depression, and heart disease. Well-designed worksites keep employees safe and encourage physical activity during the workday.
Take the lead at your worksite and initiate your own challange. Below are some resources to get you started:

CDC Workplace Health Resources List

CDC Worksite Wellness

CDC Workplace Health Promotion

National Healthy Worksite Program


Heart of Hutch

Heart of Hutch